THE BAKI PULL-UP GUIDE
Title: The Ultimate Pull-Up Guide: From First Pull-Up to
Increasing Repetitions
DAYS
WORKOUT
MONDAY
PUSH WORKOUT
TUESDAY
PULL WORKOUT
WEDNESDAY
REST
THURSDAY
LEGS+CORE(COMING
SOON)
FRIDAY
PUSH+PULL
SATURDAY
LEGS+CORE
Welcome to the ultimate pull-up guide!
Aur aaj hum seekhenge pullup abb pull up ek aisi exercise jisse tum
apni back muscle hit sakte ho without using any fancy equipment
tumhe cahiye bass tumhara body and somewhere to hang.
This guide is designed to take you through a progressive 5-week
strength workout regimen that will not only help you conquer your
first pull-up but also improve your overall pull-up performance.
Whether your ultimate goal is mastering advanced variations like
the one-arm pull-up, high pull-ups, or even the elusive muscle-up,
this program will set you on the right path.
abb bahut hui gyan pelam abb karte h workout start
the only thing i want to say is stick with it and you
will get the results.
FOLLOW @grindarc_gk
to learn calisthenics
5 week pull up guide
week 1 (day 1)
EXERCISES
SETS
REPS
REST
Assisted Pull-Ups
3
5
1min
Negative Pull-Ups
3
5
1min
Inverted Rows
3
8
1min
Dead hang
4
max
1min
Scapula Pull-ups
2
6
1min
REMEMBER TO TAKE REST IN BETWEEN SCROLLING KARNE ME MAAT LAAG JANA
CHUTIYO. KUCH AUR LENA BHALE MAKE NOTES OF YOUR WORKOUT INSTEAD OF
SCROLLING.
IF ANY DOUBTS REGARDING CALISTHENICS JUST ASK @GRINDARC_GK AISA NHI H KI
FOLLOW KAROGE TABHI ANSWER KARUNGA JUST ASK ME I HERE TO HELP EVERYONE
week 2 (day 1)
EXERCISES
SETS
REPS
REST
Assisted Pull-Ups
3
6
1min
Negative pull-ups
3
6
1min
inverted rows
3
10
1min
Chin-up
4
3-5
1min
Knee raises
3
8-10
1min
week 3(day 1)
EXERCISES
SETS
REPS
REST
Assisted Pull-Ups
3
6
1min
Negative pull-ups
3
6
1min
Jumping pull-ups
3
6
1min
scapula pull-ups
4
8-10
1min
Dead hangs
3
15sec
1min
week 4(day 1)
EXERCISES
SETS
REPS
REST
Assisted Pull-Ups
3
6
1min
Negative pull-ups
3
6
1min
jumping pull-ups
3
6
2min
inverted rows
3
10
1min
Commando pullups
3
4-6
1min
week 5(day 1)
EXERCISES
SETS
REPS
REST
Assisted Pull-Ups
3
6
1min
Negative pull-ups
3
6
1min
inverted rows
3
10
1min
Pyramid Sets
start with one
rep,then
2, 3, 4, 5,
4, 3, 2, 1
2min
Isometric Holds at
Top Position
3
12 sec
2min
NOTES
-> Use resitance band or chair for
assisted pullups
-> Always remeber to retract your back
while doing pull ups
-> Perform negative pull ups as slow as
possible
-> Do isometric holds at the top and
come down slowly
5 weeks karlo aur joh bhi results ho bhai
ke saath share jarur karna
Aur bhi free guides aayenge future me.
and BE PATIENT
AND ENJOY THE PROCESS
FOLLOW @grindarc_gk
to learn calisthenics